Friday 12/8

1) 25 minutes to work through the following:

DB Bench Press 3 x 12-18 reps (shoulders back chase the pump)

Then: 4 sets 

Banded lateral Steps  x 16' each way

Banded shoulder circuit (internal/external + high rows + straight arm lat pulls) x 12 each

Banded Side raises x 10 

DB side bends x 10-15 each side

2) For total Time:

7 Rounds of

3 Burpee box overs (24/20)

2 Muscle-ups 

1 DB Snatch per arm (90/60)

rest 3 minutes

5 Rounds of

4 Burpee Box Overs (30/24)

3 Muscle ups 

2 DB Snatch per arm (80/50)

rest 3 minutes

3 rounds of 

5 burpee box overs (36/30)

4 Muscle-ups 

3 DB Snatch per arm (70/40)